A. deficit power snatch cluster 1.1.1 x5- never have really done this kept at 135-155 and worked on speed.

b. zombie squat 5×5 @185 sec bottom- could really feel the upper back firing here this was good.

every 1:15 until 10 sets

10 dl @225

10 bfb

nasty here went 5-3-2 heart rate was up and posterior chain was screaming.

10 min bike @300

into

4 rounds

21 thrusters

18 c2b

50’hs walk

into

10 min bike @300

also nasty thrusters tried to keep in 2 sets some 1 set was 3. c2b broke 12-6 and hs was ub in 25′ segments. Overall hr was up but shoulder endurance is getting better. thrusters are feeling better and hs under fatigue was good.

Ps. love the spine opener on the foam roller this feels great and i can tell truly if my pecs are tight or if its in my back,